Sanda athletes compete according to their weight classes, so some athletes have the problem of losing weight before the game. If this problem is not solved well, on the one hand, it will affect the health of athletes, on the other hand, it will also affect the performance of sports level.

Losing weight is to consume excess fat in the body through the negative balance of calories. Generally, measures to control diet can be taken to reduce the intake of staple food and non-staple food. Generally, a reduction of 1 kg is equivalent to a reduction of 8000- 1 1000 calories. There is also a steam bath before the game to make the body sweat a lot and lose weight by reducing water in the body.

Weight control is to control the weight within the range of ideal weight. Weight control is to reduce excessive fat in the body and make the body reach the appropriate fat content and ideal weight. Athletes can't lose too much fat, otherwise it will affect muscle strength, which is not good for sports. To control weight, we must first understand the requirements of Sanda team for body composition and the percentage of fat, and then compare it with the standard percentage of fat to determine how much fat or weight we need to lose.

Pay attention to the following aspects to lose weight:

1. To lose weight step by step, it can be divided into three stages. The first stage is the preparation and adaptation period, and the heat supply of food is 80%-90% of the required amount; The second stage is to lose weight, and the calorie supply of food is 60%-70% of the required amount; The third stage is the consolidation period, so that the weight lost will not rise again. The range and speed of Sanda athletes' acute weight loss should not be too large or too fast, and generally the weight loss should not exceed 3 kg per week.

2. Losing weight should not affect training. Athletes should not stop training during weight loss, and they should not be affected by weight loss. During this period, the diet is high in protein, high in vitamins, low in sugar and fat, and the necessary minerals are supplemented, which not only reduces the total calories, but also does not reduce the protein and does not affect the normal training.

3. Hunger during weight loss. Hunger often makes people feel upset in the stomach, nausea, palpitations and so on. In order to alleviate hunger, snacks, sugar or fruit can be appropriately added during high-intensity training to alleviate hunger.

4. Pay attention to the balance of water and salt during weight loss, do not dehydrate, and control drinking water. If you drink less water, your blood volume will decrease 10%, and you may be extremely dehydrated at the initial stage. The daily drinking water should be controlled between 2000 and 3000 ml. You can't drink too much at a time, which will increase the burden on your heart and is not conducive to training. You can use a small amount of drinking water many times.

5. Fatigue during weight loss. Because of diet control, the heat supply will be reduced, but the actual exercise consumption will not be reduced. So it is easy to cause fatigue. Pay attention to losing weight and sleeping step by step, supplement protein, vitamins and trace elements, strengthen medical supervision, and sometimes adjust exercise and diet.